The Hidden Dangers of Sleep Deprivation

Ever wondered just how much a lack of sleep is impacting your life? Dr. Valerie Druon from Osler Health reveals the shocking consequences of sleep deprivation and shares expert tips on how to reclaim your nights!

Why Sleep Matters More Than You Think

Sleep is a critical pillar of health that affects nearly every system in our body. It plays a vital role in regulating hormones and chemicals that dictate our sleep-wake cycles. Inadequate sleep doesn’t just leave you groggy; it has profound effects on your overall health and well-being.

Sleep: A Cornerstone of Lifestyle Medicine

At Osler Health International, we emphasize the importance of lifestyle choices in promoting health. Not just the quantity of sleep, but also factors like diet, exercise, and stress management are integral to preventing illness and enhancing health outcomes. By making positive lifestyle changes, you can notably reduce the risk of chronic diseases.

The Shocking Health Risks of Poor Sleep

Struggling to catch those z’s? The risks associated with chronic sleep deprivation are alarming: - Up to a 36% increase in risk of colorectal cancer - Weakened immune system - Higher likelihood of type 2 diabetes - Increased chances of heart disease - Elevated blood pressure and obesity risk (up to 50%) - Diminished appetite control - Up to a 33% higher risk of developing dementia

Sleep Deprivation and Mental Health: An Alarming Connection

Insomnia doesn’t just affect your energy levels; it also impairs cognitive functions like memory and decision-making, complicating daily life. Lack of sleep destabilizes emotional regulation, leading to heightened stress and mood swings, and can even exacerbate anxiety and depression. Addressing sleep issues is paramount for improving mental wellness.

How Much Sleep Do You Really Need?

Sleep requirements vary by age: - School-age children (6-12 years): 9 to 12 hours - Teenagers: 8 to 10 hours - Adults: 7 to 9 hours

Top Strategies for Better Sleep

Want to enhance your sleep quality? Start with these practical tips: 1. **Daytime Habits Matter**: Kickstart your morning with breakfast by a window for a dose of sunlight, and maintain consistent wake-up times—even on weekends. 2. **Smart Afternoon Choices**: Get moving! Exercise at least three hours before bedtime and consider cutting caffeine consumption by midday. 3. **Evening Routine**: Wind down by turning off screens 30 minutes before bed, dim the lights, enjoy a warm shower, and cool down your sleeping environment.

Tame Stress for Better Sleep

Stress management is vital. Explore exercise, stress-reduction techniques, or Cognitive Behavioural Therapy (CBT) to regain control over your stressors.

Consult a Professional—It's Worth It

Don’t ignore the possibility of underlying medical issues contributing to your sleep struggles. Consult a doctor to rule out conditions such as chronic pain, mental health disorders, or medications affecting your sleep.

Meet Dr. Valerie Druon

Dr. Valerie Druon is a seasoned family physician and one of the few doctors in Singapore certified by the International Board of Lifestyle Medicine. With over a decade of experience, she specializes in enhancing health through lifestyle changes at Osler Health’s Star Vista clinic.

Reclaim your nights and transform your health—because better sleep can lead to a brighter, healthier day!